Salt and freshly ground black pepper
2 slices whole grain bread
¼ cup reduced-fat mayonnaise
1/4 cup nonfat, plain yogurt
1 tablespoon prepared horseradish
1 cup blueberries
1 cup red bell pepper, in 1/2-inch cubes
1/2 cup sliced scallions
2 large wedges iceberg lettuce
1 large tomato, sliced
1/2 cucumber, peeled and sliced
3 tablespoons reduced-fat oil and vinegar dressing
Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Add the chicken and saute 5 minutes, turn and saute 3 minutes. A meat thermometer should read 165 degrees. Sprinkle with salt and pepper to taste. Remove to a cutting board and slice into strips about 1/2-inches by 1-inch. Toast bread and spray with olive oil spray. Set aside.
In a large bowl, combine mayonnaise, yogurt and horseradish. Stir chicken, blueberries, red pepper and scallions into the dressing. Add salt and pepper to taste. Toss well. Place a slice of bread on each plate and spoon salad on top of toast. Place 1 lettuce wedge on each plate. Alternate the tomato and cucumber slices next to the lettuce. Sprinkle with salt and pepper to taste and drizzle with reduced-fat salad dressing.
Per serving: 530 calories, 20 g fat, 3 g saturated fat, 6 g monounsaturated fat, 130 mg cholesterol, 47 g protein, 41 g carbohydrates, 9 g dietary fiber, 21 g sugars, 470 mg sodium, 1,480 mg potassium, 545 mg phosphorus
Exchanges: 1 starch, 1 fruit, 2 vegetable, 5 1/2 lean protein, 2 fat
